Kodi mungalephere bwanji kulemba lero?

"Simudzakhalanso wamng'ono monga lero - mphindi iyi, yachiwiri, mphindi ino." Nzeru iyi imatchula kuti kufunika moyo, unyamata komanso kusangalala ndi nthawi "pano ndi tsopano". N'zosavuta kunena ngati muli ndi makumi awiri kapena makumi awiri ndi zisanu. Zikuwoneka kuti unyamata ndi lingaliro lomveka, ndipo aliyense akhoza kukalamba, koma osati ine. Koma msinkhu umakhala wovuta kwambiri, ndipo apa pang'onopang'ono maso maso a makwinya oyambirira aikidwa, khungu limauma, tsitsi limakhala lochepa thupi, ndipo thupi limasiya kugwira ntchito molondola ndi Swiss clock. Ichi ndi chiani? Okalamba amatchulidwa ndi omwe adzizolowereka kale ndipo adayamba kulimbana ndichinyamata. Koma kodi pali njira zothetsera ukalamba?

Zinthu zakale zomwe zimawononga thupi kuchokera mkati

Ukalamba, monga asayansi amati, ukhoza kuchedwa. Koma musanayambe kumenyana ndi mmodzi mwa otsutsa kwambiri komanso otsutsa, ndi bwino kudziwa "mbiri" yake. Machitidwe, katundu, chikhalidwe cha ukalamba akhala ataphunzira kale. Mapeto a ukalamba amachititsa thanzi. Mphamvu, kufotokoza kwa malingaliro, kukumbukira, ntchito za machitidwe onse ndi kuyenda kwa thupi kumadalira ntchito yogwirizana bwino ya thupi lonse, kuyang'anira zomwe zingatheke kuchepetsa ukalamba mu bokosi lalitali.

Dokotala wotchuka wa ku America, Mike Moreno, kuphunzira zochitika za ukalamba, adatulutsa zifukwa zazikulu zisanu zomwe zimakhudza njira zake:

1. Kutupa. Kutupa thupi kumagwira ntchito kuvulala ndi tizilombo toyambitsa matenda. Njira iliyonse yotupa imayang'aniridwa ndi chitetezo cha mthupi. Icho chimachotsa matendawa mothandizidwa ndi leukocyte ndikuchiritsa kuwonongeka kwa mahomoni oletsa-kutupa, pambuyo pake sitepe ya kuchira imabwera. Koma nthawi zina kupweteka kumachokera ku mphamvu ndipo machiritso m'matumbo a thupi amachedwa, n'kukhala oopsa.
2. Kutsekemera. Pofotokoza njira zowonjezera, zimayesedwa ndi kupukuta chitsulo. Pankhani ya thupi, mchere wambiri umawononga maselo ake ndipo umayambitsa kusintha kosasinthika. Panthawi imeneyi, ambiri amamasulidwa amamasulidwe, omwe amachititsa kuti munthu asakalamba kwambiri, komanso matenda oopsa monga oncology. Kuwonjezereka kwa anthu opitirira muyeso kumathetsa zonse zotchedwa antioxidants.

3. Non-enzymatic glycosylation. Mawu ovuta oterewa amatanthauza njira yothetsera mapuloteni ndi mamolekyu a shuga, omwe thupi limapereka chakudya. Izi zimapanga ziwalo, zimachotsa zotsetsereka, zimathyola mphamvu zamagetsi, zimayambitsa matenda okalamba komanso zimayambitsa matenda akuluakulu omwe samangokhala achinyamata koma moyo.
4. Methylation. Imeneyi ndi njira yofunika kwambiri ya kusinthika kwa mavitamini ndi zina. Ikugwirizana kwambiri ndi DNA. Ntchito yake ikagwirizanitsidwa, kuchepetsa thupi kumakhala koyenera, kumapangitsa kuti kulembedwa kwa ukalamba ndi kutalika kwa moyo.
5. Chitetezo chochepa. Ndili ndi zaka, chitetezo chokwanira, kuteteza thupi ku mabakiteriya owopsa ndi mavairasi, amasiya kugwira ntchito mokwanira. Zamoyo zimakhalabe zovuta kwa mamiliyoni ambiri a tizilombo toyambitsa matenda, zomwe, mwa zina, zimakhala zowawa za unyamata.

Kodi lero mungasiye bwanji kukalamba?

Mike Moreno ali wotsimikiza kuti ngati ukalamba sungasinthidwe, ndiye kuti uyenera kuimitsidwa, ndikuwongolera zochita zake kuthetsa kapena kuchepetsa vuto lililonse. Zonse za ukalamba zimagwirizana, ndipo zotsatira zabwino pa imodzi mwa izo zidzaphatikiza kusintha pazifukwa zinayi zina.

1. Pewani ndi kuyimitsa njira zotupa

Njira yeniyeni yothandizira kuchepetsa ngozi yotentha yotchedwa Michael Moreno imatchula kuti akuchotsa kulemera kwake. Kulemera kwakukulu kumakhala ngati kuyambira kwa kuoneka kwa kutupa. Pamodzi ndi makilogalamu osafunikira a magazi, masamba akuluakulu a mapuloteni a C-othandizira, omwe amachititsa kuti maonekedwe ndi mapulumulo aziwoneka. Mukhoza kuchotsa bwino mafuta osokoneza bongo m'njira ziwiri:

• Kuchita masewera olimbitsa thupi. Ponena za ubwino wawo, ngakhale chamoyo chamoyo chanenedwa kuchuluka, kuti palibe chifukwa chokhalirapo pa izo. Dr. Moreno akulangiza kutenga masewero olimbitsa thupi omwe sangakhale othandiza, komanso osangalatsa. Pansi pa masewero olimbitsa thupi, amatanthauza katundu aliyense - kuyambira pa ola la ola limodzi kupita kumavina amphamvu, zomwe zikuphunzitsidwa.

• Zakudya zapamwamba. Pofuna kuchepetsa chiopsezo cha kutupa m'magawo a tsiku ndi tsiku, mafuta oyenera ayenera kuphatikizidwa: Omega-3 fatty acids (Extra virgin masamba mafuta, nsomba, fulakesi, mtedza etc.) Mfundo yachiwiri ndi kumwa makapu abwino. Zipatso, ndiwo zamasamba, zowonjezera kwambiri zimachepetsanso kuchuluka kwa mapuloteni a C-othandizira, kuteteza kapena kuletsa zotupa. Mndandanda wa mankhwala odana ndi zotupa, Moreno ankaphatikiza kudya mkaka ndi mowa wabwino (palibe magawo ena patsiku).

2. Pewani ndi kuimitsa okosijeni

Kuti muchite izi, muyenera kulimbikitsa zakudya zanu ndi antioxidants zomwe zimamanga zowonongeka komanso zabwino kwambiri zotsutsana ndi mankhwala. Zambirimbiri, zimapezekanso masamba, zipatso ndi amadyera, zomwe zimagwiritsidwa ntchito pa carotenes ndi pigments. Iwo, pamodzi ndi mavitamini C, A, E ndi selenium ndiwo amachititsa kuti anthu asamagwiritsidwe ntchito mosavuta.

3. Pewani ndikuletsa kugulitsa

Choyamba, m'pofunikira kuchotsa pa zakudya zambiri za shuga (kuphatikizapo zoyengedwa) ndi zinthu zomwe zimabisika ndi obala: zakumwa zofewa, maswiti, zakudya zachakumwa, chips, etc. Glikirovanie amaletsa bwino anthocyanins omwe ali mu blueberries , blueberries, bilberries wofiira. Mu buluu ndi violet, zipatso za mtundu wa anthocyanins, zomwe zimayambitsa kuyendetsa magazi ndi maselo obwezeretsanso.

4. Kusamalitsa Methylation

Kupanga ndi kugawira mavitamini kwambiri ndizophweka ziwiri:

• Mazira. Vitamini B-12 ndi folic acid zimayendera bwino methylation. Asayansi atsimikizira kuti cholesterol yomwe ili mu mazira, imabweretsa thupi kupindulitsa kwambiri kuposa kuvulaza. Norm: 1 yolk ndi mapuloteni awiri tsiku.
• Mbewu (mpendadzuwa, dzungu kapena sesame). Zowolowa manja za folic acid mu mbeu zimathandiza kuti aziwatcha akuluakulu olamulira a methylation.

5. Limbikitsani chitetezo

Dr. Moreno anafotokoza zizoloŵezi zisanu zathanzi zomwe zimalimbikitsa thupi kuteteza:

• Kusamba m'manja (musanadye chakudya komanso chimbudzi).
• Zakudya zapamwamba.
• Kukana kusuta, mowa ndi mankhwala osokoneza bongo.
• Kugwiritsa ntchito mankhwala oletsa tizilombo.
• Kuvomereza za malingaliro abwino ku moyo.